Rotator Cuff Exercises are included in almost every shoulder rehabilitation program.Most shoulder rehab programs focus more on external rotation exercises when compared to internal rotation exercises
Most shoulder rehab programs focus more on external rotation exercises when compared to internal rotation exercises, but internal rotation is an important motion to include in rotator cuff workouts.
There are 2 main shoulder positions for strengthening the rotator cuff-- neutral (at your side) and abducted (out to the side).
This page has pictures of internal rotation from the abducted position.
The neutral position is less compressive than the abducted position, and when your arm is at your side it is more stable.
Once you master, internal rotation with your arm at your side, then progress to internal rotation with your arm out to the side.
Starting Position: Adjust a cable machine so that the handle is positioned at about the level of your head. Grasp the handle, and make sure you keep your body in good posture.
Form: Exhale and rotate your shoulder down towards the floor until your arm is parallel with the floor. Hold for a brief second and then slowly return to the starting position.
Personal Trainer Tips: This can be a tricky exercise to master. The key is to keep the upper part of your arm in the same position throughout while you rotate the forearm towards the floor.
First, master internal rotation from a neutral position, and then, progress to the abducted position.
Most rotator cuff workouts focus more on external rotation, but remember that it is just as important to include internal rotation exercises in your workout.
Yours in Health,
Dr. Charles PT/PT
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